Banana and mango shake

    5 min

    A thick banana-flavoured milk shake with a tropical touch, this will certainly appeal to children and adults alike. Ideal at breakfast time as it is filling, nourishing and quick, it can also be enjoyed as a delectable dessert.

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    Serves: 2 

    • ½ ripe mango
    • 1 small ripe banana, sliced
    • 150 ml (5 fl oz) semi-skimmed milk
    • 120 ml (4 fl oz) orange juice
    • 2 tsp lime juice
    • 1 tsp caster sugar
    • 2 heape1/2 tbsp vanilla frozen yogurt
    • fresh lemon balm leaves

    Prep:5min  ›  Ready in:5min 

    1. Peel the skin from the mango and cut the flesh away from the stone. Chop the flesh roughly. Put into a blender with the banana.
    2. Add the milk, orange juice, lime juice, sugar and frozen yogurt and blend on maximum speed for about 30 seconds or until mixed and frothy.
    3. Pour into glasses and serve immediately, decorated with fresh lemon balm.

    Some more ideas

    Use skimmed milk instead of semi-skimmed. Skimmed milk contains only 0.1% fat, as compared with 3.9% for full-cream milk and 1.6% for semi-skimmed milk, but still has similar levels of vitamins and minerals. * Those who do not eat dairy products or who have a lactose (milk sugar) intolerance can substitute 300 ml (10 fl oz) soya milk for the cow's milk, and omit the frozen yogurt; or use 240 ml (8 fl oz) soya milk with 2 heaped tbsp soya ice-cream. * Use a ripe peach instead of the mango half. * For a shake rich in fibre, use 115 g (4 oz) stoned ready-to-eat prunes instead of the mango, with lemon juice instead of lime juice.

    Plus points

    Milk is an excellent source of several important nutrients – protein, calcium and phosphorus (important for strong bones and teeth) and many of the B vitamins, particularly B1, B2, B6 and B12. * Bananas are a useful source of the mineral potassium, a good intake of which may help to prevent high blood pressure. * Mangoes are rich in carotenoid compounds and vitamin C, both antioxidants that protect the body against damage by free radicals.

    Each serving provides

    C * A, B1, B6, B12, niacin, calcium, potassium

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